Roasted Swordfish & Broccoli Rabe with Piccata Butter

Roasted Swordfish & Broccoli Rabe with Piccata Butter

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From: EatingWell Magazine, January/February 2017

A compound butter made with capers, lemon, garlic and parsley punches up this quick and healthy fish dinner recipe.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 8-to-10-ounce swordfish or halibut steaks (see Tip), cut in half and patted dry
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 teaspoon coarsely cracked mixed peppercorns, divided
  • ½ teaspoon salt, divided
  • 1 bunch broccoli rabe (about 1 pound), tough stems trimmed
  • 3 tablespoons unsalted butter, softened
  • Zest of 1 lemon
  • 1 medium clove garlic, minced
  • 2 teaspoons capers, rinsed and chopped
  • 1 teaspoon finely chopped fresh parsley

Preparation

  • Prep

  • Ready In

  1. Place a large rimmed baking sheet in the oven and preheat to 400°F.
  2. Rub both sides of fish with 1 tablespoon oil; season with ¾ teaspoon pepper and ¼ teaspoon salt.
  3. Combine broccoli rabe, the remaining 1 tablespoon oil and ¼ teaspoon each salt and pepper in a large bowl. Massage the broccoli rabe until evenly coated.
  4. Place the fish and broccoli rabe on the hot baking sheet. Roast until the fish is just cooked through and the broccoli rabe is tender, 8 to 10 minutes.
  5. Meanwhile, mix butter, lemon zest, garlic, capers and parsley in a small bowl.
  6. To serve, toss half the piccata butter with the broccoli rabe and dollop the rest on the fish.
  • Tips: Swordfish populations have increased to a more sustainable level—choose handline- or harpoon-caught from the North Atlantic and Eastern Pacific. Swordfish is high in mercury, so it's best to eat it only occasionally. Women who may become pregnant, breast-feeding mothers and young children should avoid swordfish. Halibut is a good alternative.

Nutrition information

  • Serving size: 3 oz. fish & ⅔ cup broccoli rabe each
  • Per serving: 318 calories; 22 g fat(8 g sat); 0 g fiber; 6 g carbohydrates; 24 g protein; 3 mcg folate; 87 mg cholesterol; 1 g sugars; 0 g added sugars; 7,736 IU vitamin A; 108 mg vitamin C; 66 mg calcium; 1 mg iron; 421 mg sodium; 425 mg potassium
  • Nutrition Bonus: Vitamin C (180% daily value), Vitamin A (155% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 1 vegetable, 3 lean meat, 3 fat

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